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MONDAY 11.13.17

12
Nov

MONDAY 11.13.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Couch Stretch

Pigeon Pose

Banded Shoulder Distraction

Lacrosse Ball Mobility

1: Overhead Squat (5X3)

2: Snatch Complex (7X1)

Power Snatch +

Low Hang Squat Snatch +

Overhead Squat
Build to a heavy 1

3: Snatch (3X1)

Between 85-92%

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

60 Double Unders

20/15 Calorie Row

15 Overhead Squats (95/65)

RX+

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats (115/80)

EC: Muscle-ups (CUSTOM)

EXTRA CREDIT

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

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